Samantha Roller

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Samantha Roller 200-HR Kripalu Yoga Instructor
LMSW at the Anxiety Institute
samrolleryoga@gmail.com ✉️

Hi friends! I just posted a vlog of highlights from the yoga and hiking retreat that I co-facilitated.Join me on a journ...
17/02/2025

Hi friends! I just posted a vlog of highlights from the yoga and hiking retreat that I co-facilitated.

Join me on a journey to Silent G Farms in upstate New York during peak foliage season. Emma and I curated a multi-day experience full of connection, rejuvenation, and nourishment. In this vlog, you’ll get a glimpse of our peaceful retreat space, yoga practices, wholesome meals, and explore scenic hikes through nature. During this magical experience, our group bonded through shared activities, fostering deeper insight and connection with the outdoors. Can't wait for the next one!

Connection in the Catskills: Yoga & Hiking Retreat VlogJoin me on a journey to Silent G Farms in upstate New York during peak foliage season. My co-facilitat...

It's common for shorter days and colder weather to take a toll on your mental health. Research shows that the lack of su...
04/02/2025

It's common for shorter days and colder weather to take a toll on your mental health. Research shows that the lack of sunlight during winter can disrupt your body’s natural rhythms and lower serotonin levels, which may contribute to seasonal affective disorder or general feelings of sadness, fatigue, and anxiety.

The good news is that there are ways to brighten how you feel.

💡 Seek natural light
Spending time outside or near windows can help regulate circadian rhythms, boosting mood and energy levels. Research shows that exposure to natural light increases serotonin, which helps alleviate symptoms of seasonal depression.

🧘‍♀️ Move your body
Physical activity, even gentle movement like yoga or stretching, releases endorphins and reduces symptoms of depression. Studies show that regular exercise is as effective as antidepressants for mild to moderate depression.

💤 Prioritize rest
Disrupted sleep patterns during winter can worsen mood and emotional balance. Research emphasizes the importance of consistent sleep routines to improve resilience to stress and anxiety.

🤗 Connect with others
Social isolation is more common during winter, which can worsen mental health. Research indicates that maintaining social connections can buffer the effects of stress.

🧘‍♂️ Practice mindfulness
Mindfulness practices like meditation and deep breathing help reduce cortisol levels, relieving stress and anxiety. Research shows that regular mindfulness practice can improve overall mood and emotional regulation, making the day-to-day feel better.

🌱 We’re almost there - only 43 days until spring! 🌸

🧘‍♀️ Yoga & Mental Health: More Than Just a Physical Practice 🧘‍♂️Yoga isn’t just about flexibility or getting into fanc...
08/01/2025

🧘‍♀️ Yoga & Mental Health: More Than Just a Physical Practice 🧘‍♂️

Yoga isn’t just about flexibility or getting into fancy poses—it’s a powerful tool for mental well-being. The principles of yoga, from mindful breathing to being present in each moment, help us regulate our nervous systems, ease stress, and bring a sense of calm.

When we practice yoga, we’re not just moving our bodies—we’re retraining our minds. 🌱

The breathwork (pranayama) helps soothe anxiety, and the physical postures (asanas) are methods to release tension and emotions we’ve been holding onto. Have you heard the phrase “issues in the tissues?”

Through meditation and mindfulness, we learn how to quiet the constant chatter of the mind, make peace with uncertainty, and stay grounded—even during life’s most challenging moments.

One of the most beautiful aspects of yoga is its philosophy—principles like non-harming (ahimsa), truthfulness (satya), and self-discipline (tapas) encourage us to live in alignment with our true selves, to practice kindness toward ourselves and others, and to cultivate resilience.

Whether it’s finding strength on the mat or building resilience in everyday life, yoga supports mental health in so many ways. It teaches us that healing happens when we connect to the present moment and honor the body, mind, and spirit as one.

Yoga is a way to nurture your inner world.

Join me Thursdays at 6:15pm at Hastings Yoga for a beginner-friendly flow and meditation!

✨ How I Found Yoga ✨I was 15 years old when I accidentally stumbled into my first yoga class (I thought I was heading to...
04/01/2025

✨ How I Found Yoga ✨

I was 15 years old when I accidentally stumbled into my first yoga class (I thought I was heading to kickboxing 😅). Too nervous to leave, I stayed—and I’m so glad I did. At first, I loved the physical challenge—holding planks, backbends, and getting stronger as the weeks went on. My journey began in a competitive, physical way, as I worked on getting better at the poses.

But years later, something shifted. This practice took me deeper than I ever expected.

I completed my 200-hour certification at Kripalu—a place where yoga became more than just a physical practice for me. Residing at Kripalu I learned about self-compassion and a gentler, mindful way of living yoga. We had silent breakfasts, daily meditations, and walks to the lake, where I learned the power of slowing down. It wasn’t about “achieving” in postures anymore; it was about being in the practice.

That transformative experience is what led me to share yoga with others—to help people tap into their own strength, peace, and live life intentionally. 🙏

Holiday Stress? Try These Tips for Balance 🌟 -
22/11/2024

Holiday Stress? Try These Tips for Balance 🌟 -

The holiday season can be a beautiful time of year, but it can also come with a lot of stress, overwhelm, or complex associations. With to-do lists growing longer and social obligations piling up, it’s easy to lose touch with the present moment and feel frazzled. Below are five simple mindfulness ...

Feeling Stressed? Here’s How to Reset 💜 -
12/11/2024

Feeling Stressed? Here’s How to Reset 💜 -

In today’s fast-paced world, it’s easy to feel overwhelmed or stressed without knowing exactly why. A big part of this comes down to how our nervous system reacts to everyday pressures, especially when we're constantly in “fight-or-flight” mode. Understanding and caring for our nervous syste...

🌿Understanding Nervous System Dysregulation🌿In today’s fast-paced world, it’s easy to find ourselves constantly in “figh...
12/11/2024

🌿Understanding Nervous System Dysregulation🌿

In today’s fast-paced world, it’s easy to find ourselves constantly in “fight or flight” mode. This is when our sympathetic nervous system is working overtime in response to chronic stress. When we stay in this heightened state too often, it can take a toll on both our mind and body.

The impact of nervous system dysregulation might show up in unexpected ways, like frequent digestive issues, a weakened immune system, or even chronic fatigue. Over time, our body can lose the ability to properly return to a state of rest and repair, which is where true healing happens. 🧘‍♀️✨

Signs that your nervous system may be dysregulated include:

🔸 Digestive problems (bloating, constipation, etc.)
🔸 Frequent illness or decreased immunity
🔸 Trouble sleeping or insomnia
🔸 Chronic fatigue or low energy
🔸 Anxiety or restlessness
🔸 Irritability or emotional outbursts
🔸 Difficulty focusing or concentrating
🔸 Muscle tension, headaches, or chronic pain
🔸 Feeling overwhelmed or easily stressed
🔸 Difficulty relaxing or feeling “on edge”

The good news? There are ways to shift out of this stressed state and into the parasympathetic nervous system, where the body can rest, digest, and heal. Practices like restorative yoga, breathwork, meditation, and mindful movement can help soothe the nervous system and bring balance back into your life. 🌸

If this resonates with you, come experience deep rest and healing at my upcoming workshop: Deep Rest & Healing: A Restorative Yoga and Yoga Nidra Experience💫 Comment “Relax” for the link to sign up 🔗

Scary stuff isn’t just for Halloween🎃👻�I work with fear every day. At the Anxiety Institute, my clients and I explore ho...
31/10/2024

Scary stuff isn’t just for Halloween🎃👻
�I work with fear every day.

At the Anxiety Institute, my clients and I explore how fear shows up in the body, how thoughts fuel physical symptoms, and how avoidance sneaks into daily life.

The real question is: Where is listening to fear stopping you from living fully? And where is it dutifully keeping you safe?

Taking inventory of the stories you tell yourself—the beliefs, behaviors, and reactions driven by fear—puts you back in the driver’s seat. It’s one of the first steps on the path to creating a courageous life. A life where fear is helpful and protective.

So while ghosts and zombies may be spooky, I’m way more scared of anxiety pulling you further away from your true self.

What do you think??

Reflecting on the magic of our FIRST retreat… ✨ Guests came together as strangers and left as a community. Witnessing ho...
31/10/2024

Reflecting on the magic of our FIRST retreat… ✨ Guests came together as strangers and left as a community. Witnessing how deeply everyone connected with themselves and each other was beyond what I could have hoped for. We balanced the work of yoga, meditation, and journaling with play—laughter, games, hikes, and whirlpool bath time. 💫 This retreat reminded me why I love supporting others on their journey, and I’m beyond excited for what’s next! Can’t wait to create more spaces for transformation and connection. 💖

Self-doubt almost stopped me from teaching yoga or hosting my recent retreat. I almost gave up before starting new ventu...
25/10/2024

Self-doubt almost stopped me from teaching yoga or hosting my recent retreat. I almost gave up before starting new ventures because I didn’t think I was capable. But we won’t know unless we try right?

🌱When planning my first yoga retreat, I wondered if anyone would show up. But not only did it sell out, the retreat exceeded all my expectations. 🙌✨

🌱 I almost didn’t become a yoga instructor because I didn’t think I fit the ‘typical yoga look’—I was considered obese at the time and felt like I wouldn’t belong.

🌱 I almost backed out of giving a professional development presentation about my expertise because of my fear of public speaking. But over 200 people attended (and although I was anxious, I got through it!).
�If I listened to my self-doubt, I never would have known my potential. Staying in my comfort zone would mean stagnation…

I choose to take the leap, despite the fear present for the sake of what could be waiting on the other side.

If there’s something you feel called to do but your inner voice is holding you back, trust that the path forward is worth it.

After FIVE YEARS, my restorative yoga workshop is back!Deep Rest & Healing: A Restorative Yoga and Yoga Nidra Experience...
23/10/2024

After FIVE YEARS, my restorative yoga workshop is back!

Deep Rest & Healing: A Restorative Yoga and Yoga Nidra Experience

Sunday, December 15
4:00PM-5:30PM
Prana Yoga
Tuckahoe, NY

Step into a space of complete relaxation. In this nurturing workshop, I will guide you through Restorative Yoga, a profoundly calming practice supported by props to help you release tension, soothe the nervous system, and quiet the mind. Paired with the transformative meditation of Yoga Nidra, you’ll experience deep rest, rejuvenation, and a complete reset. Whether you're seeking stress relief or a moment of stillness, this practice is designed for all levels—even if you’re brand new to yoga! Allow yourself to unwind and feel restored.

Register here:
https://shark-porpoise-4dh5.squarespace.com/

The research behind yoga 🧠💫 Did you know that yoga is more than just stretching and breathing? It’s an entire system tha...
22/04/2024

The research behind yoga 🧠💫 Did you know that yoga is more than just stretching and breathing? It’s an entire system that originated in India thousands of years ago, and spread throughout the world.

In more recent history, the already embodied and understood benefits of yoga have been backed by research, showing its profound impact on both body and mind.

From enhancing flexibility and strength to reducing stress and anxiety, yoga offers a multitude of benefits.

Evidence reveals its power to improve cardiovascular health, cognitive function, and alleviate chronic pain either through improvement of the issue or changing the relationship to that pain.

Beyond the physical, yoga’s mindfulness techniques influence neuroplasticity, fostering emotional resilience and inner harmony. So, roll out your mat and explore the science of yoga—it’s not just a workout, it’s a journey to optimal well-being. 🌿🙏

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